End: Male, 6’3, ~255lbs. Since I was switching to sumo, Candito seemed right up my alley. I made a mistake when I pulled 600 outside of what the program called for. The best assistance exercises for me, with my specific weaknesses, might not be the best for you. I started missing reps on the second week, dropped my goal, and barely even broke 585 off the ground at the end of the third week. The Truth A At the end of 2017 I pulled 500 conventional for a single with maybe a couple of pounds left in the tank, and started Coan/Phillipi right after that. The hip hinge is bandied about all over the internet and is killed on everything. On the other hand, since the conventional deadlift exhibits more of a hinge pattern than the other variations do, it’s going to place more emphasis on your lower back muscles. Phase 4 was regular ol’ sumo deadlift with sumo SLDL chosen for my assistance lift. The Mag/Ort cycle is one of the best deadlift specific cookie cutter programs I've used. The Deadlift. The Principles Of The Eight Week Powerlifting Program. 1015 Sasse Street Clarksdale, MS 38614. Do not run this program as an early intermediate. Start: Male, 6’3, ~255lbs. Deadlifts tend to be more difficult to recover from if you're doing appreciable volume. Do not run this program if you have issues gauging how much more you can pull based on how a rep felt. It will probably be your heaviest and strongest lift, and it takes an enormous amount of muscle and power to move heavy weights from a dead stop off the floor. In each phase you are deadlifting twice a week, with the exception of the 10RM attempt on the optional volume block. That said, I did put 15lbs on my back squat while running Candito and Dark Horse at the same time, so YMMV. I like 5/3/1 and Juggernaut, but neither of them are particularly fast. But keep in mind you're going to have to make sure your squat is following a similar style of progression otherwise they might end up being counterproductive for each other. Press question mark to learn If I’d been seriously pushing my back squat while also pushing this program I would have fallen apart. The deadlift is an awesome exercise. Phase 4 is the competition lift with a barbell accessory movement of your choice, heading up to a peak at the end. I typically don’t do deadlifts, but I started a new program - ICF 5X5. Like Squatober, Deadcember was created by the masterminds at the exercise equipment company Sorinex. The site may not work properly if you don't, If you do not update your browser, we suggest you visit, Press J to jump to the feed. Two weeks into the program I tested maxes and pulled a very ugly 600 with straps. If this style works for you, you're a novice. Charitable Action; News; Charities; Contributors Tuesday - Squat, Bench variant, deadlift accessory. Ideally it pushes my more elite kids into a new stratosphere of strength and work capacity. Please forgive me for not pulling 635. The program is available for free on Candito's website, with an optional donation.It is comprised of three mandatory blocks (“Phases”) and one optional volume block. On the first day of the last week of Phase 2 I pulled 495 for 2*5 conventional, but due to some scheduling issues had to attempt my 5RM two days after that and only hit it for 4. Hey guys, I'm looking for a deadlift program to take my sumo Deadlift from 315 lbs to 405lbs as quickly as possible. You'll only deadlift once per week, preferably 3-4 days after squatting. While this program should result in at least a 20-50 pound increase in 1RM, one lifter experienced a 90-pound increase. This program took my deadlift from 700 (what the initial numbers in the program are based off of) to 785 and I BARELY missed 800 pounds… Week 1. Deadlift hard and heavy and then let your body rest and grow. Conventional Deadlift = Greater Lower Back Involvement. I’dlove to see other reviews, and I’m sure they’ll trickle in as the program ages a bit. CC BY-SA 3.0 via Wikimedia Commons. This means athletes simultaneously improve their strength through the use of the squat, bench press, deadlift… The Ancient God Deadlift Routine was developed with beginners and low intermediates in mind. Completely free. Press question mark to learn the rest of the keyboard shortcuts. The first two phases are 3 weeks long, the volume block is 3.5, and the final phase is 4 weeks culminating in a peak. Then again, adding a third of your max to your deadlift shouldn't exactly be considered as a quick task. Phase 2 is fairly easy up until the last week. The program starts with a two-week preparatory phase which focuses on increasing total workload to best prepare you for heavier lifting in the following weeks. In Phase 4 you are pulling no less than 72.5% of your goal max twice a week, and after the first week you pull over 80% of goal max for reps every time you pull. New comments cannot be posted and votes cannot be cast, Discussion of physical fitness/exercise goals and how they can be achieved, Looks like you're using new Reddit on an old browser. Thursday - Deadlift variant, Press, bench accessory.